Sample Menu for a 2-Year Old: One Mom’s Account
The sample menu below takes you through some examples of what I have recently been feeding my 2-year old son. This is by no means a comprehensive list…we move and change with the times and current circumstances occurring in our household! Every family has their own unique schedule and challenges, and we’re no different! When possible, I try to mix up the food options from day to day so that our toddler eats a wide variety of foods. I find that serving a variety of foods and switching things up encourages healthier nutrition and an open palette; it doesn’t allow my toddler to get overly comfortable eating and requesting the same foods over and over, consequently rejecting other food options we try to serve.
8:15 AM: Breakfast is Served!
Options for the Main Meal:
- Steel cut oats with cardamom and nutmeg
- Plain yogurt
- Greek yogurt
- Cereal with milk
- Blueberry waffles
Options to Serve on the Side:
- Freshly diced fruit (banana, berries, pear, apple, watermelon, etc.)
- Cheese
Drink:
- Milk or water in a sippy cup
10:00 AM: Did Someone Say Snack Time?
Options for Snack Time:
- Fresh fruit smoothie for mom and kiddo (i.e.: mixed organic berries, fresh spinach, water)
- Cottage cheese with diced apples
- Fresh fruit
*Note: We often skip snack time if we’re out of the house doing an activity. My toddler comes back nice and hungry for a hearty lunch that holds him until the afternoon.
11:00 AM: It’s Lunch Time!
Options for the Main Meal:
- Dinner leftovers from the previous night
- Toddler Veggie Platter (served with hummus or yogurt dipping sauce for protein)
- Avocado, Tomato, and Hummus Sandwich
- Peanut Butter/Almond Butter Sandwich
- Black beans, spinach, and tomatoes with cous cous or bulgur
- Soft taco: Chicken or beans (previously made and stored in fridge/freezer), cheese, tomato, and spinach wrapped in whole wheat tortilla
- Spinach and cheese omelet with fresh herbs and toast
Options to Serve on the Side:
- Diced fruit (i.e.: avocado, pear, berries, watermelon, grapes, peach, apricot, plum, tomato)
- Diced vegetables (i.e.: brightly colored bell peppers, broccoli, cauliflower, etc.)
Drink:
- Water or milk in a sippy cup
3:30 PM: It’s Snack Time Again?!
Options for Snack Time:
- Diced fresh fruit
- Dried fruit (i.e.: raisins, cranberries, blueberries, etc.)
- Whole wheat crackers with cheese, peanut butter, or almond butter
- Cheese
Drink:
- Water or milk in a sippy cup
5:30 or 6:00 PM: Dinner’s On the Table!
Options for the Main Meal:
*Note: If we’re cooking dinner at home, our son is expected to eat what the family eats for dinner, and we rarely make exceptions. When possible, we try to include a protein, whole grain, and/or vegetable in the meal. On evenings when my husband and I can’t cook and we need a quick dinner, we’ll serve our son sardines (they’re high in omegas!) with some vegetables on the side or one of the lunch options listed above. If we go to a restaurant as a family, our son currently shares the meal we order versus ordering off the kids menu.
- Chicken, ground beef, or bean soft tacos
- Whole wheat pasta tossed with sauce and vegetables
- Slow cooker beef short ribs with Yukon Gold potatoes
- Chicken tikka masala
- Turkey cutlets
- Lemon chicken with fresh herbs
- Grilled salmon on a cedar plank
- Grilled hamburgers
- Lentil soup
Options to Serve on the Side:
- Vegetables (broccoli, cabbage, bell peppers, spinach, kale, green peas, etc.)
- Salad
- Whole grain (i.e.: farro, bulgur, barley, wild rice, etc.)
Drink:
- Water or milk in a sippy cup
What are some of your go-to meals for your toddlers? Tell us in the comments! If you like what you’ve learned here, visit www.whatagoodeater.com for free recipes and eating tips for babies, toddlers, and family-friendly meals!
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